Low Fat Pastitsio
Indulge in the comforting flavors of Greece with this Low-Fat Pastitsio, a lighter take on the classic baked pasta dish that's satisfying without the guilt. This recipe swaps traditional ingredients for wholesome, health-conscious choices like whole-wheat penne, lean ground turkey, and a creamy béchamel sauce made with low-fat milk. Aromatic spices like cinnamon, nutmeg, and allspice lend a warm, authentic flavor, while a touch of low-fat mozzarella keeps it indulgent. Perfectly layered with a hearty tomato-turkey mixture and topped with a velvety, golden béchamel, this dish is baked to perfection in just 50 minutes. Ideal for family dinners or meal prep, this low-fat version of Pastitsio is a delicious and nutritious nod to Mediterranean cuisine!
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Recipe Information
Ingredients
- 250 grams Whole-wheat penne pasta
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 500 grams Ground turkey (lean)
- 0.5 teaspoons Cinnamon
- 0.25 teaspoons Ground allspice
- 1 teaspoons Dried oregano
- 2 tablespoons Tomato paste
- 400 grams Canned diced tomatoes
- 500 milliliters Low-fat milk (2% or skim)
- 2.5 tablespoons All-purpose flour
- 0.5 teaspoons Nutmeg
- 2 large Egg yolks
- 60 grams Low-fat mozzarella cheese, shredded
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
Instructions
Preheat your oven to 180°C (350°F). Lightly grease a 9x13-inch baking dish with olive oil or cooking spray.
Cook the whole-wheat penne pasta according to package instructions, then drain and set aside.
In a deep skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until softened, about 3-4 minutes.
Add the minced garlic and cook for another minute until fragrant.
Add the ground turkey to the skillet and cook until browned, breaking it apart with a wooden spoon, about 5-7 minutes.
Stir in cinnamon, allspice, oregano, salt, and black pepper, and cook for 1 minute to release the spices' aroma.
Add tomato paste and mix well to coat the turkey. Pour in the diced tomatoes and simmer for 10 minutes. If the sauce thickens too much, add a splash of water. Set aside once done.
In a medium saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add flour and whisk continuously for 1-2 minutes to create a smooth roux.
Gradually add the milk while whisking, ensuring no lumps form. Continue whisking until the béchamel sauce starts to thicken, about 5 minutes.
Reduce the heat to low, then add the nutmeg and shredded mozzarella. Stir until melted and well mixed.
In a small bowl, beat the egg yolks. Slowly add a few tablespoons of the hot béchamel sauce to the yolks, whisking constantly to temper them. Then stir the yolks back into the béchamel sauce, mixing well. Remove from heat.
To assemble, layer half of the cooked penne pasta on the bottom of the prepared baking dish. Spread the turkey and tomato mixture evenly on top. Add the remaining pasta as the next layer.
Pour the béchamel sauce evenly over the top layer of pasta, smoothing it out with a spatula.
Bake in the preheated oven for 30-35 minutes, or until the top is golden and bubbling.
Let the Pastitsio cool for 10 minutes before slicing and serving. Enjoy!
Nutrition Facts
Calories |
448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 130 mg | 43% | |
| Sodium | 582 mg | 25% | |
| Total Carbohydrate | 44.1 g | 16% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 9.2 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 238 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 675 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
